Back pain impacts a staggering 8 out of 10 people at some point in their lives, according to the National Institute of Health. While an increasingly sedentary lifestyle increases the risk of experiencing back pain, the good news is there are simple and safe movements you can practice to prevent it. In fact, exercising at least two to three times a week can decrease your odds of a lower back pain episode by 35%. When combined with education on the correct posture, lifting techniques and ergonomics, the risk is reduced by 45%.
To bolster your defenses against back pain and strengthen your core muscles, try incorporating these five exercises into your daily routine. Keep in mind that it’s essential to do all the movements up to, but not beyond, the point of pain. A stretching feeling is normal, but sharp pain or radiating pain or numbness signals that it’s time to stop.
1. Bird Dog
This exercise activates all the major muscle groups that flex, extend and laterally bend both your abdominal and back muscles. Start in a tabletop position on your hands and knees, with your hands aligned under your shoulders and your knees under your hips. Maintain a flat or neutral spine without slumping, sinking or pressing up. Extend your right hand forward parallel to the floor while simultaneously extending your left leg back, also parallel with the floor. Stretch both limbs in opposite directions, then return to the neutral position and switch sides. Repeat four times on each side, holding for 10 seconds and alternating sides.
2. Forearm Plank Reach
A moving forearm plank exercise can activate your core as you alternate positions. Start on your elbows in a plank position, maintaining a solid core by tightening your abs and engaging your buttocks muscles. Widen your feet for balance. Reach one hand forward, then alternate without swaying your hips by keeping your core muscles tight. Your goal is to keep your hips still and parallel to the ground. Repeat four times on each side, holding each extended arm for 10 seconds and alternating sides.
3. Safe Side Stretch
This stretch opens both your hips and back, and can be particularly helpful if your back pain results from tightness in other areas of your body, like your upper back or hips. Begin in a plank position with your hands under your shoulders. Bring your right foot up to meet your right hand, then twist your right hand open to reach for the sky. Ensure your left leg remains straight by engaging your left buttock muscles. Switch sides and repeat the stretch four times on each side, holding for 10 seconds each time.
4. Mid-Spine Twist
Designed to open your T-spine (thoracic or upper back), this twist creates stability in your lower spine and mobility in your mid-back. Lie down on your side with both arms straight out and your knees bent to 90 degrees, one on top of the other. Stack your shoulders and hands on top of each other. Open your top arm until it touches the floor on the opposite side, creating a stretch in your arms 180 degrees apart. Keep your knees together on the original side. Repeat on the opposite side, holding for 10 seconds each. Alternate four times on each side.
5. Low Back Hold Leg Lift
Lie down on your back with a rolled-up towel placed across the lowest part of your back just above your hips. Keeping your neck in a neutral position and your head on the ground, engage your core as you lift both legs 6 inches off the floor. Keep your left leg at the 6-inch height while raising your right leg as high as you can, holding for 3 seconds. Switch legs, alternating the position 10 times. The towel will help maintain a neutral spine and activate your lower core muscles.
Sources:
[1] http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
[2] Daniel Steffens, PhD1,2; Chris G. Maher, PhD1; Leani S. M. Pereira, PhD2; Matthew L Stevens, MScMed (Clin Epi)1; Vinicius C. Oliveira, PhD2; Meredith Chapple, BPhty3; Luci F. Teixeira-Salmela, PhD2; Mark J. Hancock, PhD3 , Prevention of Low Back Pain A Systematic Review and Meta-analysis, February 2016, JAMA Intern Med. 2016;176(2):199-208. doi:10.1001/jamainternmed.2015.7431.
[3] http://www.ncbi.nlm.nih.gov/pubmed/26747432
[4] Mayer S., Targeted exercise for muscles that support the spine reduces low back pain, Cochrane review shows. BMJ. 2016 Jan 7;352:i84. doi: 10.1136/bmj.i84.
